This blog post is not for you. But this post is written for a very small subset of people like me who are stumbling around on page 16 of Google trying to find someone sharing experiences and specific details around methods both successful and less so for fueling for longer endurance events such as full marathons or ultramarathons with type 1 diabetes. This post is logging some of my experiences and notes to date, in honor of fellow pageof-Google-seekers, rather than waiting til after I run another full if I do and there continuing to be not much info out there.
And not a good runner. I never liked running. But, I walked the Seattle half marathon in December and thought it might be fun to then walk the full marathon in December However, I also tried snowboarding for the first time in January and majorly damaged my knee. I could barely walk the few blocks to work every day, let alone do my normal activities. It took several months, and several PT sessions, to get back to normal. But part of my frustration and pain manifested into the idea that I should recover enough to still walk that full marathon in December. And in order to be off the course by the time it closed, I would need to run a little bit.
And I could barely walk, and never ran, so I would need to do some training to be able to run a mile or two out of the Now — this marathon was December This was right when we created DIYPS, and a year before we closed the loop, so I was in full, old-school traditional manual diabetes mode. And it sucked quite a bit. What I worried about was going low during the runs. So, I generally would set a low temporary basal rate to reduce insulin during the run, and try to run before dinner instead of after to reduce the likelihood of running with a lot of active insulin in my body.
I would also carry a bottle of Gatorade to drink along the way. Per the visualization, the carbs would hit in about 15 minutes. The combination of these usually meant that I would rise toward the middle or end of my short and medium runs, and end up high. In longer runs, I would go higher, then low — and sip gatorade, and have some roller coaster after that. Now, this was frustrating in training runs, but I did ok for my long runs and my marathon had pretty decent BGs with no lows. However, knowing everything I know now, and commencing a new burst of running, I want to try to do better.
I am very prone to looking at Seattle weather in October-December and January-March and wanting to stay inside! To help me stick to it, I divided it by 12 to give myself monthly sub-goals that I would try to hit as a way to stay on top of making regular progress to the goal. The Great Recession 2.
The Internet as a tool for building the civic economy First, a benefit of the recession is that it slowed the North American growth machine.
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This effectively forced citizens, city departments, and developers to take matters into their own hands, get creative with project funding, and concentrate on smaller, more incremental efforts. This has occurred while more and more people— especially the young and well educated—have continued to move into once forlorn walkable neighborhoods. This cohort includes retirees, who are also interested in remaking their chosen neighborhoods. Interestingly, some of these young people are also moving into government leadership positions as the baby boomers retire.
Finally, the culture of sharing tactics online has grown tremendously and is becoming more sophisticated. Thanks to web-based tools, a blogger can share something tactical in Dallas and have it re-blogged, tweeted, facebooked etc.
The most industrious tactical urbanists, such as Team Better Block, Rebar, and Depave, are using the web as a platform for sharing free how-to manuals aimed at helping you bring their tactics to your town. It seems that human-scaled places, where social capital and creativity are most easily catalyzed, are a pre-requisite for tactical urbanism. Theoretically, tactical urbanism can be applied to the arterials, parking lots, and cul-de-sacs of America. We believe this calls attention to the limited social, economic, and physical reCan this be chairbombed?
How does a parklet add value if there is no on-street parking or sidewalks? Can you build a better block if there is no coherent block structure? A handful of cities continually establish urban development paradigms that others readily follow. Rather, they are the first to adapt ideas. In the age of the Internet, new patterns spread faster than ever before. Learn more at http: Plon, Nourrit et cie, , p. Les Bouquinistes in Paris, France, demonstrate that tactical urbanism is nothing new.
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Beginning in the 16th century, unsanctioned booksellers began congregating along the banks of the Seine to hawk the latest bestsellers. Not to be deterred, les bouquinistes proved so popular that the city had to eventually allow, their presence. In the area occupied by Les Bouquinistes was designated as a UNESCO World Heritage site, which makes this tactic one of the slowest, if not the most lauded, examples of tactical urbanism. Many examples in this guide began as unsanctioned grassroots interventions that proved so successful that they soon became sanctioned or permanent.
The Depave program, for example, began with neighborhood activists but has transformed into a non-profit funded by the City of Portland and the EPA. This is how short-term action creates long-term change. This is tactical urbanism.
While not comprehensive, and mostly limited to the North American context, the work described herein presents numerous opportunities to transform our towns and cities into better places to occupy together. If you have additional tactics to add, please send them to info streetplans.
To temporarily provide safe spaces for walking, bicycling, skating and social activities; promote local economic development; and raise awareness about the detrimental effects of the automobile on urban living. Open Streets initiatives are increasingly common in cities seeking innovative ways to meet environmental, social, economic, and public health goals.
While the benefits of Open Streets initiatives are widely recognized, perhaps the most tangible benefit is the social interaction and activity that develops—thousands of people of all ages, incomes, occupations, religions, and races have the opportunity to meet in the public realm while sharing in physical or social activities. In doing so, participants develop a wider understanding of their city, each other, and the potential for making streets friendlier for people. In this way, open streets are a tool for building social and political capital, while having very real economic impacts for businesses, vendors, and organizations along the chosen route.
To create safe spaces for people of all ages to be social and active. Play Streets fill this need by providing a safe space for recreation and community interaction. London, re-purpose the public right-of-way for recreational activities. In essence, play streets create a public playground within a space formerly used for the movement and storage of private automobiles. They often occur seasonally and are typically located adjacent to schools or in neighborhoods where open space is scarce.
If approved, the City provides youth workers to oversee the program. In and a single block of 78th street located next to a school, between Northern Boulevard and 34th street was closed to motorists on Sundays-only during the spring, summer, and fall months. Instantly loved by community members, the block was then closed in July and August to motor vehicle traffic every day during the following year. Succeeding once again, the play street expanded to include the month of September in so that public health officials could study how the street closure works when school is in session.
If deemed successful by the City, the street will become permanently closed to motor vehicles, while remaining fully open to people. To promote livable streets and neighborhood vitality. Today, some of the changes proposed are being made permanent by the City of Forth Worth. Spearheaded by Go Oak Cliff, the organization relied upon cheap or donated materials, and the work of many volunteers to transform a single underutilized urban block.
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In short, Build a Better Block encourages local activists and property owners to temporarily activate vacant storefronts and public space. In Dallas, the first effort utilized food vendors and sidewalk cafe tables as places to congregate. To date, the Build a Better Block effort has had a substantial spin-off effect: Additionally, the process helped advocates in Dallas and Forth Worth garner a commitment from their leaders to permanently implement complete street improvements. It has also spurred a new consultancy firm, called Team Better Block.
They are now advising other organizations and cities to use the low-cost, low-risk process to to incite change. As a touchstone of the tactical urbanism movement, the Better Block approach continues to capture the attention of urbanists and advocates. Joel participated in the initial event and was struck by the potential of the space he now rents. In Oyster Bay, Billy Joel rehabbed a vacant storefront for his motorcycle collection, which is now a regional draw.
In , on-street parking spaces were temporarily reclaimed in cities, 35 countries, and across six continents. PARK ing Day is an annual event where onstreet parking spaces are converted into park-like public spaces. The initiative is intended to draw attention to the sheer amount of space devoted to the storage of private automobiles. The group simply laid down sod, added a bench and tree, and fed the meter with quarters. At its core, PARK ing Day encourages collaboration amongst local citizens to create thoughtful, but temporary additions to the public realm. Once reclaimed, parking spaces are programmed in any number of ways; many focus on local, national, or international advocacy issues, while others adopt specific themes or activities.
The possibilities and designs are as endless as they are fun. While participating individuals and organizations operate independently, they do follow a set of established guidelines. Newcomers can pick up the PARK ing Day Manifesto, which covers the basic principles and includes a how-to implementation guide. In a group of non-profit and neighborhood organizations hosted a pot-luck park ing day after party below the Brooklyn-Queens Expressway. To introduce more greenery and gardening into the urban environment Neighborhood Advocates Block Lot Guerilla Gardening first began in when New York City activists threw condoms with local seeds, water, and fertilizer into vacant lots.
First coined by Liz Christy and her Green Guerrilla group in , guerilla gardening is now an international movement. Although there are many permutations, guerrilla gardening is the act of gardening on public or private land without permission. Typically, the chosen sites are vacant or underutilized properties in urban areas. The direct re-purposing of the land is often intended to raise awareness for a myriad of social and environmental issues, including sustainable food systems, urban stormwater management, improving neighborhood aesthetics, and the power of short-term, collaborative local action.
When applying the tactic to contested land, guerilla gardeners often take action under the cover of night, where vegetables may be sowed, or flower gardens planted and cared for without running the risk of being caught. Guerilla gardening is an excellent tactic for noticeably improving an urban neighborhood. Often times, gardens are cared for years after they are first created, illegally. This exemplifies how unsanctioned short-term action creates sanctioned, long- term change. Guerilla Gardening offers an outlet for creative energy. Loralee Edwards, Lethbridge Guerilla Gardening.
To promote the temporary use of vacant retail space or lots. The concept of pop-up urban improvement initiatives has since been applied to dozens of other similar temporary interventions. Apparel companies looking to generate brand awareness first utilized the pop-up retail tactic. At first, such efforts made temporary use of vacant retail spaces by creating an event-like atmosphere for a limited time— sometimes even just one day.
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For retailers, the focus is generally on marketing or proof-of-concept, rather than producing sales. Companies large and small, property owners, artists and community organizations quickly adopted and calibrated the concept for a wide range of purposes. To be sure, pop-up retail is moving beyond the common seasonal holiday store and the trendy one-off designer brand sales event to becoming a sanctioned community revitalization technique.
Main streets with vacant store fronts, oversized parking lots, and underutilized public spaces are increasingly being used as local incubators for a seemingly endless number of temporary to permanent commercial and community uses. For example, in Oakland, CA an urban planner and restaurant owner are collaborating in producing Popuphood, a three-block stretch of short-term lease pop-up stores intended to revitalize the downtown through new business incubation. In this way, the pop-up trend reflects the new economy where aligning the interests of property owners and local entrepreneurs is happening in a more nimble and creative way.
Finally, the interest and public exposure popups generate by way of their temporary nature provide a powerful tool for sparking long-term change. Successful pop-up stores often earn the right to stay, creating a winwin for the property owner, occupant, and neighborhood. The solar powered KiosKiosk is a pop-up store that can be setup almost anywhere. The iconic, but temporary changes in Times Square will be soon be upgraded and made permanent. New York City Department of Transportation.
Pavement to Plaza programs, popularized recently in New York City, but echoed in cities like San Francisco, seemingly define sanctioned tactical urbanism. Because these efforts do not require a large outlay of capital, public spaces are able to appear almost overnight. While the city funds the design and the construction, partners from the local business or advocacy community are usually asked to operate, maintain, and manage the new plazas.
Broadway at Columbus Circle: Using many of the same techniques— moveable tables and chairs, painting asphalt, and the installation of inexpensive planters and re-purposed stone bocks, municipal officials were able to quickly establish a formal program that increased the balance of public space. As in New York, the City views each parklet as a laboratory for testing the potential of a more permanently designed public space. The materials are meant to be temporary and the design malleable should changes be desired during the trial period.
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A typical parklet consists of a platform that sits flush with the sidewalk. Each one is built in the place of two or three parking spaces. The cost of constructing a parklet is typically covered by an individual business or several businesses that recognize the ability to attract customers.
Privately sponsored or not, parklets are part of the public realm and completely open to the public at large. When successful, they act as placeholders for a time when city sidewalks can be permanently expanded. Pop-up cafes are sponsored by private businesses, but are public spaces open to anyone Credit: To reduce storm water pollution and increase the amount of land available for habitat restoration, urban farming, tree planting, native vegetation, and social gathering Neighborhood Activists Non-Profits Lot Block Since , over volunteer have replaced more than 94, square feet of unnecessary asphalt with permeable gardens and community green space.
As a result, 2,, gallons of stormwater is diverted annually. While impervious surfaces are a fact of urban life, the paving of millions of acres contributes to numerous environmental problems, namely the polluting of our waterways through stormwater runoff. To do so, Depave transforms impervious driveways and parking into community green spaces and gardens that naturally mitigate stormwater runoff pollution. Depave began as an unsanctioned, self-organized neighborhood effort in , but has blossomed into an influential non-profit organization that has received grants from the U.
It is also supported by many other businesses, organizations, government departments and schools. Depave therefore provides a great example of how short-term unsanctioned initiatives can become sanctioned, long-term efforts within a very short amount of time. Over the past four years Depave has turned nearly , thousand square feet of parking lots into expanded school yards, community gardens, food forests, and pocket parks.
While this work has reduced millions of gallons of stormwater runoff, it has also built strong ties between neighbors and the city in which they live. If you want learn more, Depave written a helpful how-to guide describing their process. To improve the social well-being of neighborhoods by salvaging waste materials and activating the public realm. Community Activists Local Property Owners Small Businesses Street Building By taking discarded shipping pallets and converting them into quality public seating, the urban waste stream can be reduced, and streets made more welcoming.
Whether to rest, socialize, or to simply watch the world go by, increasing the supply of public seating almost always makes a street, and by extension, a neighborhood, more livable. Chairbombing is the act of removing salvageable material from the local waste stream, and using it to build public seating. The entire process of building and placing the chairs requires attention to the design and construction, but also a thoughtful approach as to where they are needed most, and where they would be able to support existing social activity, or serve as a catalyst for community gathering.
In general, chair bombing calls attention to the general lack of public seating in the urban environment. Chair placement begins by retrieving discarded materials such as shipping pallets from dumpsters, construction sites, or other locations where solid waste is found. The pallets can be disassembled and then reassembled for seating.
DoTank, a Brooklyn-based interdisciplinary collective, has placed chairs in six locations throughout northern Brooklyn. To provide low cost food, incubate small businesses, and activate undertutilized sites. They also pay rent for the off-street parking spots they occupy. From construction sites to industrial parks, hospitals to local neighborhood centers, cities large and small continue to witness a surge in street food vending activity. Long before the Twitter-induced food truck craze, noted urbanist William H.
Whyte acknowledged that street food is a magnet for human activity. Food carts and trucks not only stimulate entrepreneurial activity, they serve a critical role in the activation of the public realm. Indeed, few people know where people tend to congregate as well as a good food vendor, as his or her success relies upon high pedestrian volumes. In turn, a good food vendor, or groups of vendors quickly become an additional destination within already successful places of congregation. In Portland, Oregon, food carts take on a unique character. Typically housed in stationary trailers, RVs, or self-made shacks, the City encourages vendors to cluster their fare.
And because they mask surface parking lots, they activate otherwise harsh street edges that repel human activity. In many cases, porches, bar stools and garden seating are added, resulting in an even more inviting streetscape. They also pay rent for the offstreet parking spots they occupy. Food carts mask surface parking lots in downtown Portland. To temporarily activate a re develop- ment site. Site Pre-vitalization is the temporary re-activation of a previously inactive, underutilized parcel of land. This tactic brings a variety of art, food, and retail uses to a single location.
By activating a site during the planning, approvals, and financing stages, a vacant site can therefore provide low-cost community building and economic opportunities while a more formal transition occurs, from inactive parcel of land to a fully redeveloped and programmed addition to the town or city. Site Pre-vitalization is a relatively new tactic and one that that is largely a private sector response to the restrictive commercial lending standards now imposed by banks.
Thus, the tradeoff between the temporary uses—markets, beer gardens, ping-pong tables, art shows, vegetable growing etc. A pop-up town hall provides an informal, nongovernment sponsored venue for serious civic discourse and the exchange of ideas. While pop-up town halls often make use of underutilized city spaces, such as vacant lots or storefronts, they can also be held in a myriad of other venues. Pop-up town halls should capitalize on locations where a healthy dose of civic discussion is already occurring; for instance, some pop-up town halls are organized in tandem with conferences, exhibitions, festivals and other events.
The Lab, which is designed to temporarily re-imagine an overlooked city space as a civic forum, is a migratory town hall that is traveling between nine different cities. To increase the supply of bicycle parking where needed. At the intersection of tactical urbanism and transportation infrastructure is the creation and installation of informal bike racks. While not all informal bike racks designs are practical or secure for long-term use, they do indicate demand.
Smart cities will leave the well-designed racks alone, while replacing the more poorly conceived temporary solutions with higher performing city racks. To repurpose neighborhood street intersections as community space. Intersection repair reclaims neighborhood streets as public gathering places. The initiative first began in Portland, OR and continues to be stewarded by City Repair, a local placemaking group. Indeed, once the initial reclamation occurs, neighbors often take it upon themselves to further enhance their new public gathering place with benches, community bulletin boards, gardens and art positioned prominently at the corners.
In some cases, less temporary paint has given way to bricks and cobblestones. Intersection repair provides another great example of how tactical urbanism initiatives move along the continuum, from unsanctioned activity to a fully sanctioned program. Regardless, communities continued to transform implement them anyway. As is the case with many unsanctioned tactics, the City no longer stands in the way.
In fact, the Bureau of Transportation has an official City Repair liaison. This liaison helps coordinate the permitting, street closures, and oversees some of the designs to aid in the success of each project.